Headlines scream, “Eat This, NOT That!” or “Top 10 Foods You Should Never Eat Again!” It seems as though we’re bombarded by these kinds of messages everytime we go online or turn on the television, and that makes it difficult and confusing to figure out what is accurate nutrition information and what isn’t. So, here are few red flags to help spot false nutrition information.

1. Promises a quick fix. The truth is, quick fixes are not sustainable, and there’s no miracle solution to health or weight loss. It’s all about small, gradual lifestyle changes to reach your health and wellness goals. So if it promises a quick fix, stay skeptical, my friend.

2. Sounds too good to be true. These claims are often made on dietary supplements that promise something like, “quick, easy weight loss without diet or exercise!” Or maybe you’ve heard that eating chocolate everyday aids in weight loss. Regardless of the claim, if it sounds too good to be true, it probably is.

3. Advice not backed up by credible organizations. Bottom line: if a reputable organization doesn’t stand behind the information, neither should you. Make sure you’re getting your information from reliable sources. Credible nutrition-related organizations include the Academy of Nutrition and Dietetics, American Heart Association, Mayo Clinic, and American Institute for Cancer Research, just to name a few – and all of them have information available online. As a general rule of thumb, websites ending in .gov or .org are more reliable than those ending in .net or .com.

4. Lists of “good” and “bad” foods. There’s no superfoods or foods that are exclusively bad for you. Of course, we want to limit things like added sugar, sodium, and saturated fat, but there’s no food that’s going to make or break your diet. Ultimately, everything can fit in a well-balanced diet in moderation. Use MyPlate as your guide, choose healthier options most of the time, and indulge occasionally.

5. Based on a single study or animal studies. Science is constantly progressing, so new studies surface all the time, often ending up on your news feed. But remember that solid nutrition recommendations come from multiple studies and years of research. One single study is not enough to justify completely changing your lifestyle and eating habits. Also take note that animal studies can’t really be used to make nutrition recommendations for humans. Animals and humans aren’t exactly the same – our bodies work differently. So don’t jump to conclusions! Just because something may cause cancer in animals doesn’t necessarily mean it’s going to cause cancer in humans.

There’s a lot of information to sift through on television, in magazines, and on the world wide web – it can be exhausting! Ultimately, make sure you’re getting your nutrition information from credible sources, and steer clear of any information that raises red red flags. If you’re still left with questions, it’s best to ask the nutrition experts – Registered Dietitians.

Summer festivities are winding down, but we’ve yet to reach sweater weather, bonfires, and spooky fall nights. As we transition between seasons, what better way to savor the end of summer than with Labor Day celebrations? But remember that any occasion involving a large spread of cookout classics, salads, and desserts may also bring the spread of bacteria. Fight back with these food safety tips to make sure your end of summer bash goes off without a hitch!

Make sure your hands are clean. Food safety is literally in your hands. Wash your hands before preparing any food – that means soap and water! Scrub for at least 20 seconds and rinse with warm water. For outdoor festivities, bring along hand sanitizer for extra peace of mind.

Avoid cross-contamination. Labor Day usually involves grilling out – and that means raw meat. Use designated cutting boards for raw meats, and use a separate cutting board to prepare fruits and vegetables. Make sure you also use a clean plate for cooked meat fresh off the grill, and discard any marinades that have come into contact with raw meat.

Cook foods to a safe temperature. You can’t always tell that meat is properly cooked just by looking at it. Use a meat thermometer to make sure it reaches a safe internal temperature to kill any harmful bacteria that could make you sick. For ground beef, pork, or lamb, make sure it reaches an internal temperature of 160°F, while whole cuts of these meats should reach 145°F after three minutes of rest. Poultry must reach 165°F to be considered safe. Remember to keep meats above 140°F until ready to serve.

Chill. Yes, relax and enjoy the festivities, but also make sure you keep cold foods cold. Bacteria can multiply rapidly when food is in the danger zone – between 40°F and 140°F. Keep cold items in a cooler on ice until it’s serving time. Once served, don’t let it sit out at room temperature for more than two hours, or one hour if the outside temperature is greater than 90°F.

Don’t pass up on one of your last opportunities to take advantage of the warm weather! As summer comes to an end, enjoy the company of family and friends for one final celebration, and share these food safety tips to keep foodborne bugs at bay.